Buddies should be communicating with one another through the routine. Take ten count together if needed. Each pair gets 1 ten count to use at their discretion.

Rocks and Rails

Buddies split up — while 1 does Rock work the other does Rail work and flip flop.

Rail WorkPull-ups x 10
Chin-ups x 10
Squats x 10

repeato x 5
(around the 3rd Rep we knocked it down to 5)

Rock Work

Top Curl x 10
Bottom Curl x 10
Full Curl x 10

Reverse The Big Mac

Moleskin

Today YHC communicated what it means to be a Q

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

We have an opportunity and an obligation to continually work to improve ourselves to be prepared for expected and unexpected outcomes. For this we have the Qsource as a resource in learning and improvement.

Go and dig into it — see what you come away with. If you have a difference of opinion, good. Take it to your fellow PAX, take it to your Nantan or AOQ, or take it to Dredd on twitter and let the Nation get better along the way.

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What is F3?

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

F3 workouts:
+ Are free of charge
+ Are open to all men
+ Are held outdoors, rain or shine, heat or cold
+ Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
+ End with a Circle of Trust